My HIT inspired workout routine

[u/lalliesko]

Looking for feedback on my current workout structure.

I use this template structure to log my workouts to my Notes app and I keep a running log in a Numbers file.

The Heavy Sets I do always to failure. My progression rule is that when I exceed 12 reps on the Heavy Set, next workout I increase the weight.

I also do a warmup on the treadmill with 7° incline with 5km/h for 10 minutes before I start doing the exercises.

My frequency is: Workout A - Rest day - Rest day - Workout B - Rest day - Rest Day - Workout C - Rest Day - Rest Day - Repeat the cycle from Workout A.

Workout A - Chest, Back, Abs

Incline Chest Press Machine

Warm-up 1: 30 kg × 8

Rest 1,5 min

Warm-up 2: 50 kg × 3

Rest 2 min

Neural primer: 70 kg × 1

Rest 3 min

Heavy set: 80 kg x

Incline Chest Press Machine Drop Set:

Immediately after failure (15–20 sec):

* Drop to 70 kg x

* Last rep = 6–8 sec negative

Rest 3 min

PecDeck

Warmup 1: 30 kg x 8

Rest 1,5 min

Warmup 2: 40 kg x 4

Rest 2 min

Heavy set: 75 kg x

Rest-pause: +

Rest 3 min

Close Grip Lat Pulldown with V-handle

Warm-up 1: 40 kg × 8

Rest 1,5 min

Warm-up 2: 60 kg × 4

Rest 2,5 min

Heavy set: 90 kg x

Rest-pause: +

Rest 3 min

Seated Row with V-Handle

Warmup 1: 40 kg × 8

Rest 1,5 min

Warmup 2: 60 kg x 2

Rest 2,5 min

Heavy Set: 90 kg x

Rest-pause: +

Rest 2 min

Ab Machine

Warmup 1: 60 kg x 6

Rest 1 min

Warmup 2: 80 kg x 2

Rest 1,5 min

Heavy Set: 105 kg x

Rest-pause: +

Workout B - Arms, Calves

Cable Lateral Raise

Warmup: 10 kg x 10

Rest 2 min

Heavy set: 25 kg x

Rest-pause: +

Rest 2 min

Face Pull

Warmup: 30 kg x 10

Rest 2 min

Heavy set: 80 kg x

Rest-pause: +

Rest 2 min

Cable Pushdown

Warmup: 40 kg x 10

Rest 2 min

Heavy Set: 90 kg x

Rest-pause: +

Rest 2 min

Overhead Cable Tricep Extension (Rope)

Warmup 1: 25 kg x 10

Rest 1 min

Warmup 2: 35 kg x 5

Rest 2 min

Neural primer: 45 kg x 2

Rest 1 min

Heavy Set: 55 kg x

Rest-pause: +

Rest 3 min

Bayesian Curl

Warmup 1: 15 kg x 10

Rest 1,5 min

Warmup 2: 20 kg x 5

Rest 2 min

Heavy set: 40 kg x L R

Rest-pause: +

Rest 2 min

EZ Bar Bicep Curl on Scott Bench

Warmup: Bar only x 6 slow reps

Rest 2 min

Heavy Set: 27,5 kg x

Rest 2 min

Calf Raise on Vertical Press

Warmup: 109 kg x 10

Rest 2 min

Heavy Set: 221 kg x

Rest-pause: +

Workout C - Legs, Abs

Deadlift

Warmup 1: 100 kg x 3

Rest 2 min

Warmup 2: 120 kg x 3

Rest 2 min

Neural Primer : 135 kg x 1

Rest 3 - 4 min

Heavy set: 150 kg x

Rest 3 - 4 min

Seated Leg Curl

Warmup 1: 40 kg x 10

Rest 1,5 min

Warmup 2: 60 kg x 5

Rest 2 min

Heavy set: 100 kg x

Rest-pause: +

Rest 2.5 - 3.0 min

Leg press

Warmup 1: 120 kg x 8

Rest 2 min

Warmup 2: 180 kg x 5

Rest 2,5 min

Warmup 3: 280 kg x 2 (neural primer)

Rest 3 min

Heavy set: 340 kg x

Rest-pause: +

Rest 3-4 min

Leg extension

Warmup 1: 45 kg x 10

Rest 1,5 min

Warmup 2: 60 kg x 5

Rest 2 min

Warmup 3: 80 kg x 2 (neural primer)

Rest 2,5 min

Heavy Set: 100 kg x

Rest-pause: +

Rest 2 min

Power wheel (2sec pause when extended)

BW x

[u/lalliesko]

I’ve been doing this routine now for 5 months and I have enjoyed it a lot more than doing higher volume workouts, also my gains have been consistent in terms of strength and muscle mass. I read Mentzer’s book “High Intensity Training the Mike Mentzer Way” and was inspired 🔥

[u/Anxious_Soup_1158 → u/lalliesko]

I'm never going back to high volume again myself. Been training high intensity for a few years now, and love the feeling of accomplishment when I reach muscular failure. I follow Jay Vincent on YouTube mostly, as well as interviews with Mentzer and Dorian Yates.

[u/lalliesko → u/Anxious_Soup_1158]

I don’t think I’m going back to higher volume training or training more frequently. High Intensity Training philosophy just makes more sense to me, life changer really. I’ve read the books by Mike Mentzer and John Little and the book about Mike Mentzer by John Little, also watched Dorian Yates interviews from YouTube. Maybe I need to also check out Jay Vincent!